Sesame vs Spelt - In-Depth Nutrition Comparison
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Summary of differences between Sesame and Spelt
- The amount of Copper, Iron, Calcium, Magnesium, Vitamin B6, Selenium, Zinc, Vitamin B1, and Phosphorus in Sesame is higher than in Spelt.
- Sesame covers your daily need of Copper 397% more than Spelt.
- Sesame contains 36 times more Calcium than Spelt. While Sesame contains 975mg of Calcium, Spelt contains only 27mg.
- The amount of Saturated Fat in Spelt is lower.
These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Spelt, uncooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+3511.1%
Contains
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Iron
+227.7%
Contains
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Magnesium
+158.1%
Contains
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Phosphorus
+56.9%
Contains
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Potassium
+20.6%
Contains
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Zinc
+136.3%
Contains
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Copper
+698.8%
Contains
less
Sodium
-27.3%
Contains
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Calcium
+3511.1%
Contains
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Iron
+227.7%
Contains
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Magnesium
+158.1%
Contains
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Phosphorus
+56.9%
Contains
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Potassium
+20.6%
Contains
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Zinc
+136.3%
Contains
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Copper
+698.8%
Contains
less
Sodium
-27.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B1
+117.3%
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Vitamin B2
+118.6%
Contains
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Vitamin B6
+243.5%
Contains
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Folate
+115.6%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+216%
Contains
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Vitamin B3
+51.6%
Contains
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Vitamin B5
+2036%
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Vitamin K
+∞%
Contains
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Vitamin B1
+117.3%
Contains
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Vitamin B2
+118.6%
Contains
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Vitamin B6
+243.5%
Contains
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Folate
+115.6%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+216%
Contains
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Vitamin B3
+51.6%
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Vitamin B5
+2036%
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Vitamin K
+∞%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.65g | 59.49g |
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| Protein | 17.73g | 14.57g |
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| Fats | 49.67g | 2.43g |
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| Carbs | 23.45g | 70.19g |
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| Calories | 573kcal | 338kcal |
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| Starch | g | 53.92g |
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| Fructose | g | 0.24g |
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| Sugar | 0.3g | 6.82g |
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| Fiber | 11.8g | 10.7g |
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| Calcium | 975mg | 27mg |
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| Iron | 14.55mg | 4.44mg |
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| Magnesium | 351mg | 136mg |
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| Phosphorus | 629mg | 401mg |
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| Potassium | 468mg | 388mg |
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| Sodium | 11mg | 8mg |
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| Zinc | 7.75mg | 3.28mg |
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| Copper | 4.082mg | 0.511mg |
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| Vitamin A | 9IU | 10IU |
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| Vitamin E | 0.25mg | 0.79mg |
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| Vitamin D | 0IU | IU |
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| Vitamin D | 0µg | µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.791mg | 0.364mg |
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| Vitamin B2 | 0.247mg | 0.113mg |
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| Vitamin B3 | 4.515mg | 6.843mg |
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| Vitamin B5 | 0.05mg | 1.068mg |
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| Vitamin B6 | 0.79mg | 0.23mg |
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| Folate | 97µg | 45µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 3.6µg |
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| Tryptophan | 0.388mg | 0.132mg |
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| Threonine | 0.736mg | 0.443mg |
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| Isoleucine | 0.763mg | 0.552mg |
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| Leucine | 1.358mg | 1.07mg |
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| Lysine | 0.569mg | 0.409mg |
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| Methionine | 0.586mg | 0.258mg |
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| Phenylalanine | 0.94mg | 0.737mg |
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| Valine | 0.99mg | 0.681mg |
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| Histidine | 0.522mg | 0.36mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 6.957g | 0.406g |
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| Monounsaturated Fat | 18.759g | 0.445g |
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| Polyunsaturated fat | 21.773g | 1.258g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
35
Mineral Summary Score
372
92
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
87%
Carbohydrates
23%
70%
Fats
229%
11%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 6.551g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 6.52g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.